Five tips for managing urinary incontinence effectively

Toilet schedule

One of the most effective ways of managing urinary incontinence is by retraining your bladder. This involves developing a predictable bathroom schedule to follow where you’ll go to the toilet at regular intervals, even if you don’t feel the urge to go. Why? Well, it can help to prevent your bladder from becoming overly full and potentially leaking. Here are some ways to do this:

• Start by tracking your current bathroom habits: Keep a bladder diary (more on that later!) to understand your typical urination patterns.
• Gradually increase the time between bathroom visits: Aim to lengthen the intervals by 15-30 minutes over time.
• Set reminders and alarms: Use your phone or a bathroom timer to remind yourself to go, especially if you tend to ignore initial urges.
• Double voiding: After urinating, wait a few minutes and try to empty your bladder again. This can help ensure you've completely emptied your bladder, reducing the risk of leaks later.

Pelvic floor exercises

Your pelvic floor muscles play a crucial role in bladder control, and strengthening these muscles can really help improve your ability to hold urine.

• Kegels: These are a great way to strengthen your pelvic floor muscles, and it’s especially effective for UI.

If you’ve got ten minutes, why not check out our YouTube video for some useful pelvic floor exercises that you can perform in the comfort of your own home? We’ve enlisted Natalie Small, Personal Trainer and postpartum specialist to run through some exercises that will get your pelvic floor in tip-top condition.

Invest in incontinence products

Incontinence products are a discreet and reliable way to manage leaks and maintain confidence in daily activities. Here's a breakdown of some common options:

• Incontinence pads: These absorbent pads adhere to your underwear and capture leaks. They come in various absorbency levels to suit your needs.
• Liners: Liners are thinner pads ideal for light leaks or spotting.
• Washable incontinence pants: Washable incontinence pants offer a reusable and environmentally friendly solution. They look and feel like regular underwear but feature built-in absorbent layers to capture leaks.
• Disposable incontinence pants: These are similar to incontinence pads but in pants form.

Keep a bladder diary

A bladder diary is a simple yet powerful tool for understanding your UI triggers and patterns. 

• What to record: Track the amount of fluids you drink, the times you urinate, and any leaks you experience. You could note down things that might trigger leaks such as coughing and laughing etc.

This information provides valuable insights for your doctor and can help to create an effective management plan.

Avoid food and drinks that irritate your bladder

Certain foods and drinks can irritate your bladder and make symptoms worse, so if you’re aware of which could impact you then it’s best to avoid them. Here are some common culprits:

• Caffeine
• Alcohol
• Carbonated drinks
• Spicy foods

Purchase incontinence products from Incontinence Choice

We hope our tips help you with the management of urinary incontinence. If you’re living with UI, then we have a range of products that could support you, from brands such as Vivactive, TENA, Attends, and more.
Check out our male incontinence products and female incontinence products to see if there’s anything that could help you. Have a question? Check out our blog for more tips on managing your incontinence, such as how to choose the right incontinence products.